Isayensi ithi ukubaleka nje iiyure ezi-2 ngeveki kunokukunceda uphile ixesha elide

Umxholo

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Mhlawumbi uyazi ukuba ukubaleka kukulungele. Yindlela eyoyikisayo yokuzivocavoca ngentliziyo (khumbula, Umbutho wentliziyo yaseMelika ucebisa ukuba ufumane i-150 yokumodareyitha-amandla okanye imizuzu engama-70 ephezulu ngeveki), kwaye imbaleki ephezulu yinto yokwenyani. Ngaphezulu koko, kwaziwa okwethutyana ukubaleka kunokunceda ukwandisa ubomi bakho.Kodwa abaphandi bafuna ukujonga ngokuthe ngqo ukuba iimbaleki ziphila ixesha elingakanani kwaye kufuneka zibaleke kangakanani ukuze zifumane ezo zibonelelo zobomi bude, kunye nokubaleka njani xa kuthelekiswa nezinye iindlela zokuzilolonga. (FYI, nantsi indlela yokugqibezela ngokukhuselekileyo.)

Kuphononongo olusandula ukupapashwa kwi Inkqubela phambili kwi-Cardiovascular Disease, ababhali bajonge kufutshane kwidatha edlulileyo ukuze bafumane ulwazi oluthe kratya malunga nokuba ukusebenza kukuchaphazela njani ukusweleka, kwaye kujongeka ngathi iimbaleki zihlala umndilili weminyaka eyi-3.2 ubude kunabo bangabaleki. Ngaphezu koko, bekungafuneki ukuba abantu babaleke ixesha elide ukuze bafumane izibonelelo. Ngokubanzi, abantu abakwisifundo baleka kuphela malunga neeyure ezimbini ngeveki. Kuninzi lweembaleki, iiyure ezimbini zokubaleka zilingana neemayile ezili-12 ngeveki, nto leyo enokwenzeka ngokuqinisekileyo ukuba uzibophelele ekufumaneni ukubila kwakho kabini okanye kathathu ngeveki. Abaphandi bade bayithatha inyathelo eliya phambili, besebenzisa ukuthandana ukutsho ukuba kuyo yonke iyure eyonyukayo obalekayo, ufumana iiyure ezisixhenxe ezongezelelweyo zobomi. Esi sisikhuthazo esikhulu sokutsiba kwitreadmill.

Ngelixa ezinye iindlela zokuzilolonga (ukuhamba ngebhayisikile kunye nokuhamba) kwandise ixesha lokuphila, ukubaleka kunesona sibonelelo sikhulu, nangona kunjalo kufanelekile ukuba amandla e-cardio adlala indima. Ke ukuba ukuzonda ngokwenene ukubaleka, qiniseka ukuba uloga i-cardio yakho ngamandla afanayo.

Kodwa ukuba wena nangoku awukafiki ukuba ubhalisele laa 10K unayo amehlo akho, makube kukukhaba kwi-glutes obuyilindile. Kwaye ukuba ukuhlala ixesha elide akonelanga ukuba ubambe iiteki zakho kwaye ubethe indlela evulekileyo, jonga ezi mbaleki zikhuthazayo ukuba zilandele kwi-Instagram.

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